IT is that time of the year again when brutally hot and dry conditions have settled over most of the country, conditions that are not only uncomfortable, but can also easily become dangerous. Concerned agencies such as the Department of Health (DOH) and the Philippine Red Cross dutifully disseminate hot-weather safety tips every year, and in the interest of spreading the message as widely as possible, we would like to share them here. Heat index can be thought of as the “feels-like temperature,” which increases with higher humidity in the air. The Philippine Atmospheric, Geophysical and Astronomical Services Administration has four categories for the heat index: between 27 degrees Celsius and 32 C is considered the “caution” level; between 33 C and 41 C warrants “extreme caution”; between 42 C and 51 C is the “danger” level; and heat index temperatures of 52 C or higher are considered “extreme danger.”
At the higher levels, local government units, schools, and other institutions and enterprises are encouraged to take steps to provide extra protection for the public, particularly the elderly and children, who are more at risk. Some places have specific protocols in place for heat index readings at different levels, some do not, so it is always good practice to monitor weather reports and forecasts to be aware of conditions.
According to the DOH, at the caution level, one might experience fatigue and cramps from heat exposure, and heat exhaustion and potential heatstroke at higher levels. The extreme danger level brings with it the near-certainty of heatstroke, a severe overheating of the body that can be fatal in a very short time if not treated immediately. As a rule of thumb, as soon as you begin to feel the effects from the heat, such as fatigue, stomach discomfort or “feeling flushed,” you should stop your activity, move indoors or to a cooler location shaded from the sun, and rehydrate yourself.
Keeping hydrated is the second most important step to take to protect against heat-related complications or illnesses. The DOH recommends an intake of eight to 10 glasses of water a day, or about 2.5 liters. Juicy fruits, such as melon, papaya and coconut, are also good for hydration. Coffee, tea, soda and alcohol, however, increase dehydration and should be avoided.
The most important protection against high heat is, of course, avoiding being exposed to it as much as possible. Exercise or other strenuous activity should be limited to early morning or evening hours, and one should try to avoid spending time outdoors during the hottest part of the day, typically between 10 a.m. and 4 p.m. If you must be outside during those hours, the DOH recommends dressing in lightweight, loose-fitting clothing of breathable fabric such as cotton; using hats, umbrellas and sunglasses to protect against direct sun exposure; and using a sunblock with an SPF (sun protection factor) of 30+ on exposed skin.
If one is suffering from heatstroke, the most obvious symptoms are that the person is hot to the touch (usually a body temperature of 40 C or higher); has extremely dry red skin or conversely, is sweating uncontrollably; may be confused, have slurred speech, difficulty walking or moving, or may lose consciousness; and has an extremely rapid pulse along with fast, shallow breathing. As heatstroke can cause serious organ damage or death if not treated quickly, immediate action is needed. Call 911, move the person to a cooler location and elevate their legs, and apply cold compresses or wipe down the body (head, neck and armpits) with a cold cloth. If the person is conscious, give them water to drink.
Apart from those tips, some steps that can help make hot weather more tolerable include keeping blinds or curtains closed over windows that are receiving direct sunlight; providing some airflow in the house by using an electric fan or opening windows on opposite sides slightly, even when using an air conditioner, as moving air feels cooler and allows the air conditioner to run at a more economical higher temperature setting; avoiding using more than one appliance when cooking, if possible; and eating lighter meals with salads, vegetables and soups.
